CrossFit West Houston WOD
Warm Up
2-3 Sets
Goblet Squat + Bicep Curl x 6
Wrist/Forearm Stretch x :20 each
Banded Lateral Steps x 15 R/L
Banded Stretch for the shoulders x :30 r/l
Strength
Front Squat 6
5×5
5 sets of 5 at the same weight, these should be HEAVY
spend 10-15:00 warming up to your working weight
Conditioning
6:00 AMRAP
100 DU buy in then,
amrap DB Curtis P’s
-Hang Power Clean
-Lunge Left
-Lunge Right
-Push Press
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